TECHNIQUES WHEN DEALING WITH ANXIETY

I've noticed a lot of listers talking about their anxiety. I thought I'd share a list of techniques I implement in any treatment plan that deals with anxiety or PTSD.
  1. Take five deep breaths.
    Or 3. But make them solid. In through your nose, out through your mouth (making a whooshing sound). Hold the inhale, make the exhale longer. On the last breath, inhale something positive and exhale something negative. Example: inhale peace and calmness, exhale intrusive thoughts. Repeat as needed! Useful wherever you are!
  2. Grounding exercise
    A grounding exercise helps ground you back in the present when you are having a flashback or dealing with intrusive thoughts. My favorite is to utilize your five senses. Look around and find 5 things you can SEE. Find four things you can FEEL. Three things you can HEAR. Two things you can SMELL. One thing you can TASTE. This can be done in class, at work, in your car, at Starbucks, anywhere.
  3. Grounding exercise #2
    List (!) things in categories. Name all the baseball teams you can think of, Disney movies, countries, etc.
  4. Drink water
    It will refresh you and regulate your breathing
  5. Wash your hands, or splash water on your face
  6. Remember this:
    You are safe. You are having anxiety, which cannot physically hurt you. You're going to be okay. It will pass. Let the waves of anxiety come and go with each breath. You are going to be okay. This is scary but it will be over soon. Take a deep breath.
  7. Go for a walk.
  8. Call a friend.
  9. Call a hotline:
    Warm line: http://www.warmline.org. National sexual assault hotline: 1-800-656-4673 Crisis text line: text START to 741-741
  10. Eat
    Sometimes our blood sugar is low and causes us to feel a little loopy. Eat something solid.
  11. Listen to what is around you
    What can you hear? Listen to a certain instrument in a song, someone's conversation in the coffee shop, birds, try to listen for as long as you can
  12. Become aware of your body
    Go through each part of your body by making it tense, or bringing energy into it. Start from your toes all the way up to your head. Go slow!
  13. If it happens often, carry around a grounding object
    A picture of your pet or family, a rock, a piece of jewelry, a rubber band around your wrist. Touch that to bring you back into the present.
  14. Go to a doctor or psychiatrist
    If you're on medication, you may need to see if that needs to be adjusted. Also make sure you are healthy physically. Many people need a little boost medication wise and would greatly benefit from anti-anxiety medication. Just as we need antibiotics sometimes, we also sometimes need help for our brains.
  15. See a therapist.
    Studies show that even calling to set up an appointment can decrease symptoms of depression and anxiety. Mental health professionals are passionate about empowering you to feel better, and help you get back to your previous level of functioning. It's a wonderful gift you can give yourself. If your insurance doesn't cover it, ask the therapist if he or she works on a sliding scale. They should be able to come up with something reasonable, or refer you to someone who charges less.
  16. Be kind to yourself
    No one is perfect. We are all trying our hardest in this life. Be kind and gracious with yourself, just as you would with a friend.
  17. Maintain healthy self care
    Take time for yourself! Take a warm bath (not you Californians! A quick warm shower will do!), sip chamomile tea, walk around in nature, go out to dinner with friends, see live music, exercise. You are worth it, I promise.
  18. Pray/meditate
    If you have a hard time meditating, try coloring in a coloring book. It has the same calming effect!
  19. I love the section about breathing
    My specific technique is to breathe in for 8 seconds, hold the breath for 7, and breathe out (blow hard) for 4 seconds. repeat 3-5 times
    Suggested by   @clownhairqueer
  20. Maybe this helps? ☺️ How to Deal With Anxiety www.wikihow.com/Deal-With-Anxiety
    Suggested by   @wikiHow